AIM LESSON
After finishing the lesson, practioner perform the correct Urdhva Mukha Paschimottanasana techniques and combined with breathing
TEACHING STEPS
| Order | Content carried | Time | Teaching Methods | Learning Methods |
| 1 | Introdution – To continue making the acquaintance and to ask practitioners for healthy informations. – To introduce main subjects of period. | 3 min | – Teacher give some question to know healthy of practitionner- Talkinh about the meaning of class | |
| 2 | Breathing exercise: – To practice Anuloma – Viloma Pranayama. The rate: IN: 5s – Hold: 10 s – EX: 10s | 7 min | To serve as a model and technique analysis | + To look at teacher to serve as a model +To pratice Anuloma – Viloma Pranayama |
| 3 | Introdution of Urdhva Mukha Paschimottanasana: | 3 min | To serve as a model one time | To follow and observing teacher to serve as a model |
| 4 | Warm up exercises– Warm up neck: Exhale + down; inhale + up – Warm up shoulders: Rotation shoulders – Warm up elbow : Rotation – Warm up spinal collumn, hamstring: practice Pascimottanasana pose and Ubhaya Padangusthasana – Warm up muscles in abdomen and hamstring: lie down and practice Ukata Pascimottanasana 5. Teacher analysing technique, the difficulty of the position, common mistakes, limitations and repairing methods 6. Practioners pratice Urdhva Mukha Paschimottanasana |
25 min | To serve as a model and technique analysis of warm up | + To follow and observing teacher to serve as a mode + To pratice warm up |
| Practition of Urdhva Mukha Paschimottanasana | 15 min | -To serve as a model and technique analysis, breathing, getting into the pose and getting out; technical requirements, mistakes.-To talk about the effect of asana to health and contraindication, modifications- Observe, corrective repair and help students make the right Urdhva Mukha Paschimottanasana |
Practice | |
| Relax | 5 min | |||
| Finish the lession | 2 min | Teacher remarks:- Attitudes learning and level completion students’ posture | ||
Technique of Urdhva Mukha Paschimottanasana
- Lie flat and place your hands straight over the head.
- Stretch the legs straight, tighten the knees and take a few deep breaths.
- Exhale and slowly raise the legs together and bring them over the head.
- Interlock the fingers, clasp the soles and stretch the legs straight up with the knees kept tight
- Rest the entire back on the floor. Take three deep breaths.
- Exhale, lower the legs towards the floor beyond the head by a widening the elbows. Try and keep the pelvis as near as possible to the floor. Keep the legs tightened at the knees throughout. Rest the chin on the knees.
- Stay in the position from 2 – 3 minites, breathing evenly.
- Exhale and move the legs to the original position.
- Inhale, release the hands, bring the legs straight to the floor and relax.